High Intensity And Weight Loss Program

by admin on 11:31 PM

Starting on the next page is your detailed 3 month high intensity weight loss program to help you reach your genetic potential. This workout plan consists of working out/cardio 4-5 days a week and is great if you want to lose fat and burn a lot of calories in your workout. This exercise routine will kick your butt and if you have the right mindset, will cause you to get in great shape quickly. It consists of 4 phases of workouts. I included some rest days because it is very important to give your body rest to recover. Your body grows while resting so it is imperative that you don’t work out on rest days. Make sure throughout these intense workouts to feel your body. This weight loss program is very challenging and will push your body to the limit. If you feel like you cannot complete a workout and you need a break, take it! It is very important to listen to what your body is telling you. It will let you know when enough is enough. If you feel like you cannot complete the workout or that you need to take a short break, take it! After taking your break, you can then continue or just call it a day, rest, and come back the next day ready to work hard again. If a particular exercise is too challenging and/or causes pain, eliminate it from this exercise program. Feel free to email us at phenom.fitness.and.health@gmail.com and we’ll give you an alternate exercise to perform that may be a better option for your fitness goals.

Make sure to keep hydrated at all times. Carry a gallon of water with you wherever you go and drink constantly throughout the day.

Attached to all of the exercises is either a workout clip or a detailed description of how to do the exercise. For exercises that are repeated throughout this high intensity weight loss program, refer to a previous workout to see that specific exercise’s workout clip or description.

On all the exercises I included repetitions and amount of sets. However, I did not include the amount of weight. I have no idea what weight you are capable of lifting so as you go to the gym figure out what weight works best for you for each exercise. When the workout description says to do 15 reps, this means that you choose a weight that you can complete only 15 reps. Therefore, if you choose a weight and as you’re completing your 15th rep, you realize that you can probably do 5 additional reps, the weight you are using is not heavy enough. Choose a heavier weight that allow you to only complete 15 reps. The same goes the other way as well. If you choose a weight that allows you to complete only 10 reps, choose a lighter weight. Record all of your weights and reps in a journal. This will allow you to challenge yourself to improve, to see your progression, and to know what weight to choose for each high intensity exercise the next time you workout without having to think about it.

Last thing- When working out, make sure to use good form on all the exercises. Use slow, controlled movements and pay attention to detail in the exercise descriptions and workout clips to avoid any possibility of injury when completing this high intensity workout program.

If you have any questions at all, don’t hesitate to email us and we will be more than happy to answer any questions.

The High Intensity Weight Loss Program

Week 1 of the High Intensity Weight Loss Program:

Very high intensity with no rest in between exercises.

Complete all exercises listed below continuously with no rest

After completing the set of exercises (called a circuit), take a 2 minute rest and repeat 2 additional times for a total of 3 circuits ( each circuit is considered one set)

§Do 10 reps, immediately lower the weight, do another 10 reps, etc. for a total of 40 reps

–Push-ups- 4 sets until failure with a minute rest in-between sets

–For the next 3 exercises, perform them immediately after each other with no rest in-between. Each circuit will consist of 30 reps. After the circuit, take a 2 minute rest and repeat for a total of 3 sets